Run S.M.A.R.T. coach Blake Boldon wrote his first installment for the new series on Running Times titled, Sub 4:00. Check it out on Running Times’ website.
Around a year ago Phil Manning lined up for the St. Malachi 5 Miler with only a vague idea of what he was capable of. It was after all only his third footrace (Phil is a former cyclist). He finished a very respectable 36:43. When Phil lined up for the same race again on March 14th he had a much better idea of what he could run and planned for a PR. Phil not only set a new PR, but shattered his time from last year by running 34:15. This was 30 seconds per mile faster than last years race! This is a testament of what one year of consistent training and a little experience can do for your running.
Run S.M.A.R.T Project Coach
This past weekend Run SMART client Alex Gardner dropped her 5k PR another 21 seconds! Her time of 22:17 was good enough to win her age group by over 2 minutes. In her quest to break 22 minutes Alex has bettered her 5k time by over a minute since last year. For details on the race and Alex’s training, check out her blog at http://www.run350.blogspot.com/.
Run S.M.A.R.T Project Coach
I think it provides some very interesting insight into the question that we all face: “how good a runner can I be?”
Listening to the interview that Coach Daniels gave Flotrack made me think about how goal setting relates to every athlete. He primarily discussed high school athletes but goals serve as the compass for every athlete from recreational joggers to world record holding elites. So much has already been said about this topic that many runners and coaches forget the basics in goal setting. A few years ago Pete Pfitzinger wrote a great article for Running Times on the subject and it’s worth rereading. Here is a link to the article on his personal website:
After reading the article, the next step in the process is evaluating your current progress and working with your coach to establish appropriate goals for the coming weeks and beyond. Pursuing goals and reevaluating during the process isn’t easy but with patience and guidance from an expert coach you will surprise yourself with how far you can progress. I’ve experienced it as an athlete and coach and I continue to learn daily about goal setting. I recently posted on my personal blog about the process of working toward my athletic goals. Hopefully you can find something useful in my experiences. Here’s a link to the post:
Blake Boldon is currently training in Colorado Springs, CO and racing professionally across the country. Recently, he joined The Run S.M.A.R.T. Project Coaching Staff bringing a broad range of coaching and personal experience to the table. We got a chance the other day to ask him a few questions and gain some insight as to how he juggles both roles.
Run SMART: Two weeks ago you finished 6th in the 3k at the U.S. Indoor Championships up in Boston, MA. What was your approach mentally going in and were you satisfied with the result? Also, how does this race fit into your gameplan for the year?
Blake Boldon: It was my first 3k since last year’s championships and it was my first time on a 200 meter track since that race too. Going in I knew that I wasn’t as race sharp as some other guys might be but I’ve put in a huge block of quality training and I know my fitness is good.
Flotrack.org has been doing a series of interviews with coach Jack Daniels called Thirsty Thursdays. Each interview covers a different facet of training and racing so I encourage everyone to check the videos out at Flotrack. Here’s the latest, which covers the importance of having purpose in your training and the idea that all runners should have an individualized approach.
On Friday evening I found myself questioning my sanity. I was driving a 12 passenger van through the desert of northern AZ. Sitting to my right and behind me were 5 other guys, I’m assuming, in the same state of mind. We were in the second of two vans from our team, partaking in the Ragnar Del Sol Relay. The event started as early as 10AM that morning, and consisted of 200 teams of 12 runners each (assuming you could field a full team and weren’t an “ultra” team of 6). Since we were on paper as one of the faster teams our first van would start at 4PM, the idea being that all teams finish around the same time. Each runner would complete 3 legs, totaling anywhere from 12 to 21 miles. The team was made up of various local Flagstaff runners, including two of my teammates from Run Flagstaff (Rob and Jared), and fellow Run SMART Project coach, Mike Smith.